Chicken breast vs. Flank steak — In-Depth Nutrition Comparison

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Differences between chicken breast and flank steak

Chicken breast has more vitamin B3, vitamin B5, and phosphorus, while flank steak has more vitamin B12, zinc, iron, and selenium.
Flank steak's daily need coverage for vitamin B12 is 53% higher.
Flank steak contains 2 times less vitamin B3 than chicken breast. Chicken breast contains 14.782mg of vitamin B3, while flank steak contains 7.363mg.
The amount of saturated fat in chicken breast is lower.

The food types used in this comparison are Chicken, broilers or fryers, breast, meat only, cooked, fried and Beef, flank, steak, separable lean, and fat, trimmed to 0" fat, all grades, cooked, broiled.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Chicken breast

Flank steak

Contains more MagnesiumMagnesium	+34.8%
Contains more PhosphorusPhosphorus	+17.1%
Contains more ManganeseManganese	+133.3%

Contains more CalciumCalcium	+25%
Contains more PotassiumPotassium	+22.8%
Contains more IronIron	+52.6%
Contains more CopperCopper	+51.9%
Contains more ZincZinc	+353.7%
Contains less SodiumSodium	-29.1%
Contains more SeleniumSelenium	+12.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Chicken breast

Flank steak

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B3Vitamin B3	+100.8%
Contains more Vitamin B5Vitamin B5	+90.8%
Contains more Vitamin KVitamin K	+71.4%

Contains more Vitamin B12Vitamin B12	+340.5%
Contains more FolateFolate	+125%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.38mg

~equal in Vitamin B1 ~0.075mg

~equal in Vitamin B2 ~0.133mg

~equal in Vitamin B6 ~0.579mg

~equal in Choline ~105.4mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0.37µg	1.63µg	53%
Vitamin B3	14.782mg	7.363mg	46%
Zinc	1.08mg	4.9mg	35%
Protein	33.44g	27.66g	12%
Vitamin B5	1.04mg	0.545mg	10%
Saturated fat	1.29g	3.395g	10%
Iron	1.14mg	1.74mg	8%
Selenium	26.2µg	29.4µg	6%
Fats	4.71g	8.23g	5%
Vitamin B6	0.64mg	0.579mg	5%
Polyunsaturated fat	1.07g	0.322g	5%
Phosphorus	246mg	210mg	5%
Monounsaturated fat	1.72g	3.317g	4%
Cholesterol	91mg	79mg	4%
Copper	0.054mg	0.082mg	3%
Potassium	276mg	339mg	2%
Choline	95.9mg	105.4mg	2%
Magnesium	31mg	23mg	2%
Vitamin K	2.4µg	1.4µg	1%
Vitamin A	7µg	0µg	1%
Vitamin D	0.1µg		1%
Manganese	0.021mg	0.009mg	1%
Folate	4µg	9µg	1%
Vitamin B2	0.125mg	0.133mg	1%
Vitamin D	5IU		1%
Sodium	79mg	56mg	1%
Calories	187kcal	192kcal	0%
Carbs	0.51g	0g	0%
Net carbs	0.51g	0g	N/A
Calcium	16mg	20mg	0%
Vitamin E	0.42mg	0.38mg	0%
Vitamin B1	0.079mg	0.075mg	0%
Tryptophan	0.39mg	0.182mg	0%
Threonine	1.412mg	1.105mg	0%
Isoleucine	1.765mg	1.259mg	0%
Leucine	2.509mg	2.201mg	0%
Lysine	2.836mg	2.338mg	0%
Methionine	0.925mg	0.72mg	0%
Phenylalanine	1.328mg	1.093mg	0%
Valine	1.659mg	1.372mg	0%
Histidine	1.037mg	0.883mg	0%
Omega-3 - EPA	0.01g	0g	N/A
Omega-3 - DHA	0.03g	0g	N/A
Omega-3 - DPA	0.02g	0g	N/A